Cholesterol in and of itself is not bad. Surprisingly enough, cholesterol is a naturally occurring substance because the body produces an average of 75 percent of the cholesterol in the blood.

The other 25 percent of the cholesterol in the body comes from the foods people eat. The problem is when it gets out of balance since high cholesterol raises the risk of stroke and heart diseases.

Here are foods that help lower cholesterol levels naturally.

1. Avocados

Avocados are the greatest source of nutrients and monounsaturated fatty acids in the world. Besides, adding avocado to your daily meals aids in enhancing low-density lipoprotein (LDL) levels, especially for overweight and obese people. Consequently, avocados lower LDL while increasing high-density lipoprotein (HDL) levels.

Avocados also have high soluble fiber levels, and they stabilize levels of blood sugar in your body. They are also an excellent source of anti-inflammatory phytochemicals such as lutein, glutathione and beta-sitosterol.

Most people use avocados to make guacamole. You can also try adding avocados to your salads, eggs, smoothies, sandwiches or eating them as a side dish. Additionally, you need to replace saturated fats with avocados to lower your cholesterol levels.

2. Fish and omega-3 fatty acids

Omega-3 fats ward off dementia and heart diseases among many other illnesses. They are one of the natural health wonders of the universe because of the benefits they bring to the human body. Sources of omega-3 fatty acids help in enhancing brain function and supporting a healthy weight. The fatty acids have another health benefit of lowering cholesterol levels.

Experts advise an increased intake of omega-3 fatty acids found in herring, salmon and sardines to raise healthy cholesterol levels by as much as 4 percent. Salmon is the best source of the anti-inflammatory fats. Therefore, you should try to eat fish at least twice or three times a week if you want to lower LDL.

You can achieve this through replacing meat, which has saturated fats that boost LDL and providing omega-3 fats, which lower LDL. Omega-3 lowers triglycerides in your bloodstream and protects your heart by aiding in preventing the onset of abnormal heart rhythms.

3. Nuts and almonds

If you want a food, that will lower your cholesterol levels, professionals recommend increased intake of nuts. Almonds, walnuts and other tree nuts enhance blood cholesterol. They also keep blood vessels healthy. Studies indicate that people who consumed whole walnuts at least six days a week for one month noted a reduction in their cholesterol levels.

However, nuts are high in cholesterol; therefore, practice portion control. You can take a handful daily. Examples of nuts that keep blood vessels healthy include:

• Some pine nuts
• Hazelnuts
• Pistachio nuts
• Peanuts

Ensure that you avoid salted nuts or sugar-coated nuts. Notably, these nuts also reduce the risks of heart disease. It is also advisable to replace foods with a high saturation of fat when you incorporate nuts into your routine. It helps in reducing chances of gaining weight. For instance, you can avoid using meat, cheese or croutons, and replace them with a handful of almonds or peanuts.

Just as you incorporate vegetables into your diet, consider doing the same with foods that lower cholesterol levels. You need to keep your blood pressure in control by checking your diet. Low-cholesterol foods keep arteries flexible and responsive as well as improving your vision and mental health.

More than 58 million people are living with high blood pressure (hypertension) in the US. While this condition has no visible symptoms, it often leads to enhanced risks of such grave diseases as stroke, heart attack, cognitive decline, aneurysms, and kidney failure. Luckily, there are certain tested and proven natural foods for high blood pressure patients as explained below.

10 Natural Foods to Control High Blood Pressure Numbers

1. Garlic

Research shows that garlic is among the best foods that could help you control high blood pressure. Consuming garlic could lower your risk of developing cardiovascular diseases. This is because it contains Allicin, a compound that operates by triggering the synthesis of hydrogen and sulfide.

These two are tasked with relaxing your blood vessels, which in turn, significantly brings down blood pressure. Further studies show that Garlic is capable of reducing diastolic and systolic blood pressure by almost 4.6mm of Hg. It can also be used for the treatment of such other heart ailments as arteriosclerosis, as well as cholesterol-related conditions.

2. Hawthorn

The use of hawthorn has been shown to be extremely beneficial in normalizing and regulating blood pressure over time. Hawthorn has traditionally been employed in the treatment of such heart disorders as chest pain, irregular heartbeat, hardening of the arteries, and heart failure. This herb harbors useful antioxidant properties that come in handy in protecting your heart from damage caused by free radicals.

Moreover, hawthorn has been scientifically proven to work better in lowering blood pressure levels in diabetics as compared to placebo pills. Hawthorn has leaves and flowers containing bioflavonoids, which are believed to hold the capacity to lower abnormal blood pressure. This is achieved by enhancing the flexibility and elasticity of the blood vessels. Alternatively, the compounds contained in hawthorn could significantly inhibit the activities of the enzymes responsible for stimulating sodium and water retention in the body. This might, in turn, lower the blood pressure to a significant extent.

3. Mistletoe

Mistletoe is a herb that offers variable health benefits, which include regulating blood circulation while enhancing the performance of hormones and the nervous system. This herb is believed to be an effective remedy for hypertension. By acting as a blood thinner, mistletoe goes a long way in enhancing blood flow through the vessels, thus treating high blood pressure.

Over the years, mistletoe has been a useful remedy against nose-bleeding, stroke, blood staunching, hormonal imbalance, and the hardening of the arteries. This herb also offers an amazing calming effect on a restless heart and also strengthens its functions to reduce the chances of hypertension. Mistletoe works well against the leading side effects of high blood pressure, which include dizziness, visual defects and buzzing in the ears.

4. Olive Oil and Olive Leaves Tea

Ancient Greeks and Egyptians used to rely on olive leaves for the treatment of numerous ailments. Today, scientists have discovered that olive leaf is capable of lowering blood pressure. This discovery was particularly evident when identical twins were diagnosed with borderline hypertension, in which case, olive leaves were effectively employed in lowering their blood pressure. Taking 1000mg of olive leaf tea for breakfast was shown to potentially bring down your blood pressure levels by 11 points.

Similarly, ingesting olive oil might reduce your blood cholesterol, thus lower blood pressure. Olive oil is a form of a healthy fat that contains polyphenols, a compound responsible for fighting inflammation. This places it one of the most powerful foods for high blood pressure patients.

5. Linden

Also known as lime flower, linden has, over time, been used for treating a variety of illnesses. This herb contains bioflavonoids, which operate by relaxing your arteries to reduce your blood pressure levels. Linden could also be beneficial for patients suffering from hypertension, whether mild, moderate, or severe. It is often administered in the form of a tea and is primarily prescribed for patients who suffer from hypertension that emanates from stress and emotional factors.

6. Saffron

This is among the world’s oldest and most expensive remedies for treating high blood pressure. Saffron is also widely used for controlling digestive disorders, as well as treating acne. This exotic herb contains crocetin, a chemical that helps to lower blood pressure. Nevertheless, it shouldn’t be consumed in large quantities because it causes loss of consciousness; just a pinch of saffron is sufficient, and it is to be added while cooking rice or a freshly brewed cup of tea.

7. Broccoli

This cruciferous vegetable has, over the years, been considered a powerful herb owing to its anti-inflammatory and antioxidant properties. When it comes to its ability to control high blood pressure, this herb virtually sells itself. Broccoli contains a compound known as glucoraphanin, which helps in reducing the chances of developing stroke and hypertension. The herb also contains phytonutrients that are tasked with reducing the formation of plaques within the blood vessels. This, in turn, helps to lower the chances of developing high blood pressure.

8. Low-Fat Dairy

Low-fat dairy was evaluated in research where it was found to minimize the chances of hypertension and high blood pressure. This product is normally found in milk, yogurt, and cheese and operates by increasing the bioavailability of calcium, which makes it easier for the body to absorb it.

Besides, milk and dairy products can provide your body with the much-needed magnesium and potassium, both of which help to lower blood pressure. In fact, research conducted by the American Heart Association revealed that women who consumed 5 or more servings of yogurt every week had reduced chances of developing hypertension.

9. Dark Chocolate

A study conducted in 2015 found chocolate to be associated with significantly reduced risks of developing cardiovascular diseases. Unsweetened chocolate has been shown to contain large amounts of flavonoids, which cause the dilation of the blood vessels. Chocolate has also been shown to increase sensitivity to insulin, which aids in lowering the risk of diabetes.

10. Lemon Balm

Lemon balm leaves are among the most effective foods for high blood pressure patients. This is because they are sufficiently rich in flavonoids, ursolic acid, volatile oils, and glycosides, all of which have a profound impact on its blood pressure lowering properties. Moreover, lemon balm is an effective stress reducing agent, which is attributable to its calming effect. It, therefore, follows that any hypertension emanating from stress is effectively brought down.

This herb is normally administered in the form of tea, though it can also be taken in its capsule or tincture form. Taking lemon balm tea before bedtime has been shown to bring about a significant reduction in blood pressure, in addition to a restful sleep.

Finally…

Although using medication to lower your blood pressure could be a viable option, a majority of medics advise against it, because it can cause side effects like dizziness, leg cramps, and insomnia. Fortunately, you can effectively keep your blood pressure in check without relying on drugs. This is achieved by consuming variable natural foods that are low in sodium and rich in calcium, potassium, and magnesium as explained above.

Before taking any of the herbal remedies to manage and control high blood pressure, it is imperative that you consult your doctor.

Top 10 Coffee Health Benefits

Drinking coffee is part of the everyday culture for most people. Loaded with beneficial nutrients and antioxidants coffee can significantly boost your health.

Studies have also indicated that regular coffee drinking significantly reduces the risk of contracting some serious diseases.

Below are some of the top 10 coffee health benefits:

1) Reduces the risk of contracting type II diabetes

It is estimated that about 300 million people have type II diabetes worldwide. The common symptoms include the inability to secrete insulin or increased blood sugar. Drinking coffee regularly can significantly reduce the chances of contracting this disease.

Studies have also indicated that regular coffee intake can reduce the likelihood of contracting diabetes by between 23% and 50%. An in-depth review that looked into data from 18 studies with close to 460,000 individuals showed that daily coffee intake could significantly reduce the chances of contracting type II diabetes by 7%.

2) Keeps your brain healthier and makes you smarter

Drinking coffee will not only increase your energy levels but also make you feel less tired due to the stimulant known as caffeine, which is the world’s most consumed psychoactive substance. Once you take your cup of coffee, the caffeine is absorbed into the bloodstream and travels to the brain. This is where an inhibitory neurotransmitter referred to as Adenosine is blocked.

This increases the activities of other neurotransmitters such as dopamine and norepinephrine, which leads to enhanced firing of neurons. There have been some controlled trials that have shown significant improvement in the brain function such as general cognitive function, reaction times, energy levels, vigilance, mood, and memory as a result of coffee intake.

3) Core source of antioxidants

For those who are champions of the Western diet, coffee is part of the healthiest diet one can have since it contains huge amounts of antioxidants. According to studies, people have high chances of getting antioxidants from coffee as they would in vegetables and fruits combined.

4) Lowers the risk of stroke

Most people claim that caffeine increases blood pressure. Despite this being true, the effect is often small (3-4 mm/Hg), and this can reduce significantly with a regular coffee intake. Take note that the effect may persist in others, and it’s important to bear this in mind if you have an elevated blood pressure.

Also, studies do not in any way indicate how coffee increases the risk of a heart attack. In fact, some studies show a greater reduction of a heart attack in women that regularly drink coffee. On the other hand, coffee drinkers have a 20% reduced chance of stroke.

5) Lowers the chances of contracting cancer

One of the coffee health benefits is with regards to cancer. Cancer is characterized by uncontrolled growth of cells in the body and is one of the leading causes of death. Coffee is known to be proactive in the prevention of colorectal and liver cancer which ranks 3rd and 4th as the fundamental causes of cancer death.

Studies have shown that coffee drinkers have less than 40% chance of contracting liver cancer. Also, one particular study that took into account over 489,706 individuals found out that people that took 3 to 4 cups of coffee every day had a 15% chance of reducing colorectal cancer.

6) Fights depression and brings happy feelings

Depression is one of the deadliest mental disorders that can reduce the quality of life. In the US alone, about 4.1% of people meet the criteria for clinical depression. What’s more, a Harvard study found out that women who were drinking about 4 or more cups had less than 20% chances of becoming depressed.

Additionally, another study that took into account over 208,424 people showed that women who took over 4 cups of coffee a day were less susceptible to commit suicide. This is one of the greatest coffee health benefits, especially for women.

7) Protects against diseases such as Alzheimer, Dementia, and Parkinson

Parkinson’s disease and Alzheimer are some of the well-known neurodegenerative diseases. Alzheimer is the leading cause of dementia affecting old folks of above 65 years. Some of the things you can do to prevent the disease from showing up include exercising, eating healthy, and most importantly, drinking coffee.

Studies have indicated that coffee lowers the chances of contracting Alzheimer’s by about 65%.Parkinson’s disease comes as a result of the death of dopamine-generating neurons with studies showing that coffee drinkers have between 32% to 60% fewer chances of contracting the disease.

8) Improves physical performance

Caffeine aids in the stimulation of the nervous system, enabling it to transmit signals to the fat cells so as to break down the fats. It also increases the adrenaline (fight or flight hormone) levels which enable our bodies to get ready for intense physical exertion.

Caffeine enhances the breakdown of fats which are released as fatty acids and made available as fuel. With such effects, it’s no doubt that caffeine can improve physical performance by about 12%. With this in mind, it’s more reason why you need to take a strong cup of coffee before heading to the gym.

9) Improves energy level

The main reason why most people choose to drink coffee is that it increases the energy level and enables them to feel less tired given the high caffeine intake. This is one of the coffee health benefits that almost everyone associates with. No wonder you find many active workers taking a cup of coffee in the morning before heading to work.

10) Helps fat burning

Caffeine is present in most of the fat burning supplements, and this is because of some of the natural supplements that have been known to improve fat burning. Studies have shown that caffeine helps in increasing metabolic rate by between 3% and 11%. Also, some studies have shown a significant increase in burning fat by up to 29% in lean people and about 10% in obese individuals.

Diet and exercise are, of course, both key components of a healthy lifestyle. But having a healthy diet doesn’t necessarily mean counting calories or rigidly adhering to a complex set of rules and regulations.

Sometimes maintaining a healthy diet is more about engaging in some very simple disciplines. Here are 8 ways to enjoy a healthier lifestyle without having to follow rigid dietary restrictions.

Always eat breakfast

Breakfast really is the most important meal of the day. Eating a good breakfast helps to kick-start your metabolism, which helps burn calories with maximum efficiency throughout the day.

Breakfast doesn’t have to be a big, fancy affair or even take a long time to prepare to give you a great start. Here are some simple breakfast ideas you can take with you on the go.

• Slice half an avocado and spread slices on whole wheat toast
• Scramble some eggs with spinach and tomato
• Fruit smoothie with protein powder
• Cup of oatmeal with dried fruit
• Almond butter, yogurt and fruit parfait

Eat smaller and more meals during the day

A healthy diet involves keeping your blood sugar stable, which will help you maintain good energy throughout the day. When you wait longer between meals, you also get hungrier. This can lead to binge eating or making less healthy choices based on what is most convenient rather than what is most nutritious.

Eat more vegetables and fruits

Your body is made up of all the exact same material and minerals that are found in soil. However, your body cannot digest the minerals in the same form as those found in soil. Your body actually needs an “interim” to ingest the minerals in their raw or inorganic form and turn them into organic minerals that your body can digest.

Fruits and vegetables act as like small processing plants that absorb raw, inorganic minerals such as iron, manganese and magnesium from the soil and converts them into organic minerals that your body can digest and use properly

Include fish in your weekly diet

Fish is both an excellent source of lean protein as well as being high in two of the three essential fatty acids (EFA’s) known as Omega-3 fatty acids. Omega-3 fatty acids are crucial for brain and heart health and have a long list of other benefits. EFA’s are found in all kinds of fish, but are particularly high in fatty fish such as salmon, trout, sardines, canned tuna, and oysters. Some of these benefits include:

• Promotes healthy brain function and mental clarity
• Promotes healthy heart function by lowering blood pressure and reducing risk of heart attacks, strokes and abnormal heart rhythms
• Reduces the risk of a number of physical, mental and emotional ailments such as depression, dementia, diabetes, ADHD and Alzheimer’s Disease
• May reduce the risk of arthritis and reduce inflammation

Avoid Trans Fats

Not all fats are bad for you and some are a vital part of good nutrition. Polyunsaturated fats found in fish, nuts and seeds and monounsaturated fats such as those found in cold pressed vegetable oils such as olive and canola oil can actually have a number of heart-healthy benefits. Saturated fats, such as those found in meat and dairy, however, are quite controversial.

Some studies suggest they don’t present a legitimate health threat, while the American Heart Association maintains that only 5% to 6% of your daily caloric intake should come from saturated fats. Artificial trans fats, found in most commercial vegetable oils are a definite no-no. Trans fats are created by adding hydrogen to liquid vegetable oils to make them more solid. You can limit your exposure to trans fats by avoiding all commercially fried or baked goods.

Avoid Processed Sugar and HFCS

Like the different types of fat, there are also a wide variety of sugars, some of which are actually necessary for good health. Glucose, sometimes known as Dextrose, is the primary source of fuel for your body. Fructose is found naturally in fruit but is also the key ingredient in High Fructose Corn Syrup. In other words, HFCS takes something that is actually good for you in low amounts and super-charges it to a point where it is unhealthy and destructive.

What makes a sugar good or bad for you is how quickly it hits your bloodstream. Processed sugar is already broken down chemically, so it hits your bloodstream immediately and can cause chaos in your blood sugar levels. Natural or raw sugars take longer to break down so they keep your blood sugar levels on an even keel. While sugar is an important part of a healthy diet, it should come from natural sources like fruit, honey or milk.

Drink plenty of water

The average adult human body needs to maintain a balance of anywhere from 50-75% water. If you live in a dry or arid area, you will need to drink far more water to maintain optimal levels than if you live in a humid area, as less of your body’s water will be absorbed by the atmosphere.

In addition, the more active your lifestyle is, the more water you will need to drink to maintain proper hydration levels. Water also helps to flush out toxins, hydrate skin, energize muscles and maintain weight. While you may not actually need 8 glasses of water a day to maintain optimal hydration levels, it also doesn’t hurt.

Get plenty of starchy carbohydrates

Once the bane of dieters anywhere, starchy carbohydrates are another food group that is actually an essential part of healthy eating. Potatoes, grains and pasta are all examples of starchy carbohydrates. Like many foods, however, there are good versions and bad versions. Aim for whole grain varieties of starchy foods that are high in fiber, calcium, iron and B vitamins.

Body Mass Index (BMI) is used globally to categorize the body weight of adults. It is a simple and quick way to figure out, if an adult’s weight is within normal limits or not. BMI is just the first signal of what is going on with body weight.

It is important to emphasize that body weight is not indicative of body composition. Though many consider their BMI as an indication of whether they are overweight or not.

In fact more important is the percent of fat in our body composition. For example, an athlete based on the Body Mass Index may seem overweight, but his body fat percentage is too small and the muscle mass increased due to exercise. Conversely, a sedentary person may be at normal body weight but the body fat percentage is increased.

Body Mass Index is therefore a simple and easy-to-use tool for assessing obesity, but it does not provide information on the amount and distribution of fat. Therefore, it is a reliable quantitative but not qualitative marker because it does not take into account body composition, which requires lipometry.

How to calculate your BMI

BMI is calculated with the following mathematical expression.

It’s the quotient of body weight (in kilograms) to the height square (in meters).

BMI categories meaning

Low – BMI below 18.5

Adults with BMI below 18.5 are consider underweight with a lower body weight than normal. They are often malnourished or suffer from a some kind of metabolic disorder. They should improve their eating habits as this is likely to have serious and negative impacts on their health. A visit to an expert nutritionist or doctor is definitely a must.

Normal – BMI between 18.5 and 25

Normal is the BMI category of adults who have the ideal weight in relation to their height and therefore they have to only maintain that weight. The only thing to do is to keep their current eating habits forever.

Overweight – BMI between 25 and 30

Adults in this category are considered overweight people who have some deviation from normal weight and should watch their diet to reach their normal weight and not switch to obesity. There is no major danger for their health, although they have to be very careful.

Obese (Level 1) – BMI between 30 and 35

Obese 1 st level are people with a much higher weight than normal and have an increased risk of developing cardiovascular disease, diabetes mellitus, stroke and many other obesity related conditions. They must therefore regulate their weight.

Obese (Level 2) – BMI between 35 and 40

In this category applies the same as obese level 1, but with even more increased risk of developing diseases related to overweight.

Obese (Level 3) – BMI over 40

People with BMI over 40 are considered to be in a critical situation. They should seek immediate help, because their health is in danger.

Standard BMI Calculator

Fill in your Height and Weight below and calculate your Body Mass Index (BMI).